Alternatives to Anxiety
Stress is a fact of life, but being stressed out is not. We
don't always have control over what happens to
us, says Allen Elkin, Ph.D., director of the Stress Management Counseling Center in New
York City,
and yet, that doesn't mean we have to react to
a difficult, challenging situation by becoming
frazzled or feeling overwhelmed or distraught.
Being overly anxious is not just a mental hazard;
it's a physical one, too. The more stressed out
we are the more vulnerable we are to colds, flu,
and a host of chronic or life-threatening illnesses.
And the less open we are to the beauty and pleasure
of life. For your emotional and bodily benefit,
we've consulted experts and come up with 37 easy,
natural alternatives to anxiety. Enjoy!
1. Breathe Easily
"Breathing from your diaphragm oxygenates your blood,
which helps you relax almost instantly,"
says Robert Cooper, Ph.D., the San Francisco coauthor of The Power of 5 (Rodale Press, 1996), a
book of five-second and five-minute health tips.
Shallow chest breathing, by contrast, can cause
your heart to beat faster and your muscles to
tense up, exacerbating feelings of stress. To
breathe deeply, begin by putting your hand on
your abdomen just below the navel. Inhale slowly
through your nose and watch your hand move out
as your belly expands. Hold the breath for a few
seconds, and then exhale slowly. Repeat several
times.
2. Visualize Calm
It sounds New Age-y, but at least one study, done at the Cleveland
Clinic Foundation, has found that it's highly
effective in reducing stress. Dr. Cooper recommends
imagining you're in a hot shower and a wave of
relaxation is washing your stress down the drain.
Gerald Epstein, M.D., the New York City author of Healing Visualizations (Bantam Doubleday
Dell Press, 1989), suggests the following routine:
Close your eyes, take three long, slow breaths,
and spend a few seconds picturing a relaxing scene,
such as walking in a meadow, kneeling by a brook,
or lying on the beach. Focus on the details --
the sights, the sounds, the smells.
3. Make Time for a Mini Self-Massage
Maria Hernandez-Reif, Ph.D., of the Touch Research Institute
at the University of Miami, School of Medicine, recommends simply massaging the palm of one hand by making
a circular motion with the thumb of the other.
Or use a massage gadget. The Self-Care catalog
offers several, such as the S-shaped Tamm unit,
that allow you to massage hard-to-reach spots
on your back. For a free catalog, call 800-345-3371
or go to www.selfcare.com.
4. Try a Tonic
A study at Duke University in Durham, NC, found homeopathy effective in quelling anxiety disorders.
Look for stress formulas such as Nerve Tonic (from
Hyland) or Sedalia (from Boiron) in your health food store, or consult a licensed
homeopath. To find one near you, contact the National
Center for Homeopathy, 801 North Fairfax St.,
Suite 306, Alexandria, VA 22314; 703-548-7790
or go to www.healthy.net/nch/.
5. Say Cheese
Smiling is a two-way mechanism. We do it when we're relaxed
and happy, but doing it can also make us feel
relaxed and happy. "Smiling transmits nerve
impulses from the facial muscles to the limbic
system, a key emotional center in the brain, tilting
the neurochemical balance toward calm," Dr.
Cooper explains. Go ahead and grin. Don't you
feel better already?
6. Do Some Math
Using a scale of one to 10, with one being the equivalent
of a minor hassle and 10 being a true catastrophe,
assign a number to whatever it is that's making
you feel anxious. "You'll find that most
problems we encounter rate somewhere in the two
to five range -- in other words, they're really
not such a big deal," says Dr. Elkin.
7. Stop Gritting Your Teeth
Stress tends to settle in certain parts of our bodies, the
jaw being one of them. When things get hectic,
try this tip from Dr. Cooper: Place your index
fingertips on your jaw joints, just in front of
your ears; clench your teeth and inhale deeply.
Hold the breath for a moment, and as you exhale
say, "Ah-h-h-h," then unclench your
teeth. Repeat a few times.
8. Compose a Mantra
Devise an affirmation -- a short, clear, positive statement
that focuses on your coping abilities. "Affirmations
are a good way to silence the self-critical voice
we all carry with us that only adds to our stress,"
Dr. Elkin says. The next time you feel as if your
life is one disaster after another, repeat 10
times, "I feel calm. I can handle this."
9. Check Your Chi
Qigong (pronounced chee-gong) is a 5,000-year-old Chinese
practice designed to promote the flow of chi,
the vital life force that flows throughout the
body, regulating its functions. Qigong master
Ching-Tse Lee, Ph.D., a professor of psychology
at Brooklyn
College in New
York,
recommends this calming exercise: Stand with your
feet shoulder-width apart and parallel. Bend your knees to a quarter-squat position (about 45 degrees) while keeping
your upper body straight. Observe your breathing
for a couple of breaths. Inhale and bring your
arms slowly up in front of you to shoulder height
with your elbows slightly bent. Exhale,
stretching your arms straight out. Inhale
again, bend your elbows slightly and drop your
arms down slowly until your thumbs touch the sides
of your legs. Exhale one more time, and then stand
up straight.
10. Be a Fighter
"At the first sign of stress, you often hear people complain,
'What did I do to deserve this?'" says Dr.
Cooper. The trouble is,
feeling like a victim only increases feelings
of stress and helplessness. Instead, focus on
being proactive. If your flight gets canceled,
don't wallow in self-pity. Find another one. If
your office is too hot or too cold, don't suffer
in silence. Call the building manager and ask
what can be done to make things more comfortable.
11. Put It on Paper
Writing provides perspective, says Paul J. Rosch, M.D., president
of the American Institute of Stress in Yonkers, NY.
Divide a piece of paper into two parts. On the
left side, list the stressors you may be able
to change, and on the right, list the ones you
can't. "Change what you can," Dr. Rosch
suggests, "and stop fretting over what you
can't."
12. Count to 10
Before you say or do something you'll regret, step away from
the stressor and collect yourself,
advises Dr. Cooper. You can also look away for
a moment or put the caller on hold. Use your time-out
to take a few deep breaths, stretch, or recite
an affirmation.
13. Switch to Decaf
Wean yourself slowly, or you might get a caffeine-withdrawal
headache that could last for several days, cautions
James Duke, Ph.D., the Fulton, MD, author of The Green Pharmacy (Rodale Press, 1997).
Subtract a little regular coffee and add some
decaf to your morning cup. Over the next couple
of weeks, gradually increase the proportion of
decaf to regular until you're drinking all decaf.
You should also consider switching from regular
soft drinks to caffeine-free ones or sparkling
mineral water.
14. Just Say No
Trying to do everything is a one-way ticket to serious stress.
Be clear about your limits, and stop trying to
please everyone all the time.
15. Take a Whiff
Oils of anise, basil, bay, chamomile, eucalyptus, lavender,
peppermint, rose, and thyme are all soothing,
say Kathy Keville and Mindy Green, coauthors of
Aromatherapy: A Complete Guide to the Healing
Art (Crossing Press, 1995). Place a few pieces
of rock salt in a small vial, and then add a couple
of drops of the oil of your choice (the rock salt
absorbs the oil and is much less risky to carry
around in your purse than a bottle of oil). Open
the vial and breathe in the scent whenever you
need a quick stress release. Look for the oils
in your local health food store, or try one of
the following mail-order companies: Aroma-Vera,
5901 Rodeo Rd., Los Angeles, CA 90016, 800-669-9514; or Leydet Aromatics, P.O. Box 2354,
Fair
Oaks, CA 95628, 916-965-7546.
16. Warm Up
Try this tip from David Sobel, M.D., in San Jose, CA,
author of The Healthy Mind, Healthy Body Handbook
(I S H K Book Service, 1997): Rub your hands
together vigorously until they feel warm. Then
cup them over your closed eyes for five seconds
while you breathe deeply. The warmth and darkness
are comforting.
17. Say Yes to Pressure
Acupressure stimulates the same points as acupuncture, but
with fingers instead of needles. Michael Reed
Gach, Ph.D., director of the Acupressure Institute
in Berkeley, CA, recommends pressing on the following three points:
·
The Third Eye, located
between the eyebrows, in the indentation where
the bridge of the nose meets the forehead.
·
The Heavenly Pillar,
on the back of the neck slightly below the base
of the skull, about half an inch to the left or
right of the spine.
·
The Heavenly Rejuvenation,
half an inch below the top of each shoulder, midway
between the base of the neck and the outside of
the shoulder blade.
Breathe
deeply and apply firm, steady pressure on each
point for two to three minutes. The pressure should
cause a mild aching sensation, but not pain.
18. Schedule Worry Time
Some
stressors demand immediate attention -- a smoke
alarm siren or a police car's whirling red light.
But many low-grade stressors can be dealt with
at a later time, when it's more convenient. "File
them away in a little mental compartment, or make
a note," Dr. Elkin says, "then deal
with them when the time is right. Don't let them
control you."
19. Shake It Up
This
quick exercise helps loosen the muscles in your
neck and upper back, says Dr. Sobel: Stand or
sit, stretch your arms out from your sides and
shake your hands vigorously for about 10 seconds.
Combine this with a little deep breathing, Dr.
Sobel says, and you'll do yourself twice as much
good.
20. Munch Some Snacks
Foods
that are high in carbohydrates stimulate the release
of serotonin, feel-good brain chemicals that help
induce calm, says Dr. Cooper. Crackers, pretzels,
or a bagel should do the trick.
21. Boost Your Vitamin Intake
Elizabeth
Somer, R.D., author of Food and Mood (Owl
Books, 1999), in Salem, OR,
recommends that women take a daily multivitamin
and mineral formula that contains between 100%
and 300% of the recommended dietary allowances
of vitamin B, as well as the minerals calcium,
magnesium, chromium, copper, iron, manganese,
molybdenum, selenium and zinc. Avoid stress formulas,
which often contain large amounts of randomly
formulated nutrients, such as the B vitamins,
but little or nothing else, Somer says.
22. Admit It
Each
of us has uniquely individual stress signals --
neck or shoulder pain, shallow breathing, stammering,
teeth gritting, queasiness, loss of temper. Learn
to identify yours, then say out loud, "I'm
feeling stressed," when they crop up, recommends
Dr. Rosch. Recognizing your personal stress signals
helps slow the buildup of negativity and anxiety.
23. Space Out
Look
out the window and find something natural that
captures your imagination, advises Dr. Sobel.
Notice the clouds rolling by or the wind in the
trees.
24. Try Tea
By
now most of us know about the calming properties
of chamomile tea. But a steaming cup of catnip, passionflower, skullcap or kava kava also
work, according to Dr. Duke. Whether
you use tea bags or loose tea (one teaspoon of
tea per cup of boiling water), steep for about
10 minutes to get the full benefits of the herbs.
25. Take a Walk
It
forces you to breathe more deeply and improves
circulation, says Dr. Cooper. Step outside if
you can; if that's not possible, you can gain
many of the same benefits simply by walking to
the bathroom or water cooler, or by pacing back
and forth. "The key is to get up and move,"
Dr. Cooper says.
26. Soak it Up
"When
I have the time, nothing is more stress relieving
for me than a hot bath," Dr. Weston says.
"But when I don't have time, I do the next-best
thing: I wash my face or even just my hands and
arms with hot water. The key is to imagine that
I'm taking a hot bath. It's basically a visualization
exercise, but the hot water makes it feel real."
27. Play a Few Bars
A
number of recent studies have shown that music
can do everything from slow heart rate to increase
endorphins. Good bets: Bach's "Air on the
G-String," Beethoven's Pastorale symphony,
Chopin's Nocturne in G, Handel's Water Music,
or pianist George Winston's CDs Autumn
or December.
28. Fall for Puppy Love
In
a study of 100 women conducted last year at the
State University of New York at Buffalo, researchers found that those who owned a dog had lower blood
pressure than those who didn't. If you don't have
a pooch, visit a friend's: Petting an animal for
just a couple of minutes helps relieve stress,
researchers have found.
29. Practice Mindfulness
Heighten
your awareness of the moment by focusing intently
on an object. Notice a pencil's shape, color,
weight and feel. Or slowly savor a raisin or a
piece of chocolate. Mindfulness leads to relaxation.
30.
Dial a Friend
Sharing
your troubles can give you perspective, help you
feel cared for and relieve your burden.
31. Stretch
Muscles
tighten during the course of the day, and when
we feel stressed out, the process accelerates.
Stretching loosens muscles and encourages deep
breathing. Molly Fox, creative fitness director
at the Equinox
Fitness
Center in New
York City,
says one of the greatest stress-relieving stretches
is a yoga position called the child pose, which
stretches the back muscles. On a rug or mat, kneel,
sit back on your heels, then lean forward and
put your forehead on the floor and your arms alongside
your legs, palms up. Hold for one to three minutes.
32.
Say a Little Prayer
Studies show that
compared with those who profess no faith, religious
and spiritual people are calmer and healthier.
33.
Make Plans
"Looking forward
to something provides calming perspective,"
Dr. Elkin says. Buy concert tickets, schedule
a weekend getaway, or make an appointment for
a massage.
34.
Goof Off
It temporarily removes
you from a potentially stressful
situations. Esther Orioli, president of
Essi Systems, a San Francisco
consultant company that organizes stress-management
programs, keeps a harmonica in the drawer for
when she's feeling stressed out. Bonus: Playing
it promotes deep breathing.
35.
Straighten Up
When people are
under stress, they slump over as if they have
the weight of the world on their shoulders. "Slumping
restricts breathing and reduces blood and oxygen
flow to the brain, adding to muscle tension and
magnifying feelings of panic and helplessness,"
Dr. Cooper explains. Straightening your spine
has just the opposite effect. It promotes circulation,
increases oxygen levels in your blood and helps
lessen muscle tension, all of which promote relaxation.
36.
Tiptoe Through the Tulips
Tending your garden
helps get you out of your head and lets you commune
with nature, a known stress reliever. If you're
not a gardener, tend to a houseplant.
Plants = growth
= cycle of life, a nice reminder that stress,
too, will pass.
Source: Reader’s Digest (www.rd.com/content/37-stress-management-tips/
